CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - MON, 13DEC10





Warmup:

  • Group GPP 5-6 Dynamic Movements

  • Specific Stretching

    Lift:

  • Burgener Warmup w/Bar

  • Snatch, 2-1-1-1 @ 90, 95, 100, 100% 1 RM

    Followed By:

    Strength:
    Squat, 2-1-1-1 @ 90, 95, 100, 100% 1 RM

    Followed By:

    WOD:
    12 Days of Christmas*
    For Time:
    12 stations - Station#1 one rep followed by Station#2 two reps then Sation#1 one rep followed by Station#3 three reps then Station#2 two reps then Sation#1 one rep until ALL 12 stations are complete.



  • Deadlifts, 225/155#, 1 rep
  • Ring dip, 2 reps
  • Pull ups, 3 reps
  • Burpees, 4 reps
  • Thruster, 95/65#, 5 reps
  • SDHP, 95/65#, 6 reps
  • KBS, 1.5/1 pood, 7 reps
  • Box jump, 24", 8 reps
  • Push up, 9 reps
  • KB snatch, 1.5/1 pood, 10 reps
  • GHD Back extension, 11 reps
  • WBS, 20/15#, 12 reps

    *Due to resource constraints we will run 2 heats per class.
    If you miss the WOD, we will run it again this Saturday.

    Post load/time or rounds to comments.


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